This creamy white bean dip is a simple way to bring care and community to the table. One bowl, lots of dippers, and an easy option that helps everyone feel included.

It is allergy-conscious, made without nuts, eggs, or sesame, and hearty enough to keep energy steadier during a long afternoon of play, practice, or watching the game. The flavours are gentle and familiar, making it a great option for kids and adults alike.

You’ll need:

• 1 can (540 mL) white beans (navy or cannellini), rinsed and drained
• 2 tbsp olive oil
• 2 to 3 tbsp lemon juice
• 2 to 4 tbsp water, to thin as needed
• ½ tsp garlic powder
• ½ tsp onion powder
• 1 tsp dried dill, parsley, or a mix of both
• ¼ tsp salt (optional, to taste)
• Black pepper (optional)

Instructions:

1. Add all ingredients to a blender or food processor.
2. Blend until smooth and creamy, adding water one tablespoon at a time until you reach a dip-like consistency.
3. Taste and adjust lemon juice or seasoning as needed.
4. Chill for 10 to 15 minutes if you have time, then serve.

Why we love it:

• Made for sharing: A simple “gather around” food that supports connection and togetherness
• Gentle flavours: Child-friendly, familiar, and easy to enjoy
• More staying power: Beans add fibre and protein to help keep energy steady

Serve with:

Cucumber rounds, bell pepper scoops, carrot sticks, snap peas, pita triangles, or whole grain crackers